Pilates Exercise of the Week – The Hundred

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If you have ever taken a Pilates class, most likely you have done The Hundred, and like most people you probably have a love/hate relationship with this exercise. The Hundred is the first exercise in the Classical Pilates repertoire and is a great abdominal exercise that warms up the body and prepares it to perform the rest of the exercises in the mat repertoire.

Benefits:

  • Challenges Core Strength and Stability
  • Targets and Strengthens Spinal Flexors
  • Promotes blood circulation
  • Centers the mind and body
  • Connects to the Powerhouse

How To Do:

  • Lay on your mat in a supine position with knees bent and feet flat on the floor
  • Bring your knees into your chest and lift your head, looking into your abdominals
  • Stretch your hands and arms along your side, with palms down and hands a few inches above your abs.
  • Pull your belly button down into your spine, engaging your abdominals
  • Breathe in for 5 counts and out for 5 counts, while pumping your arms 6-8 inches. That’s one full breath or 10 pumps. Do ten reps to finish for the full Hundred
  • To advance this and challenge your core more you can extend the legs straight up to the ceiling, or out to a 45 degree angle, or as low as you can hold the legs without the back arching.

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